Tomorrow through Thursday CJ will be competing at the CrossFit Games. You can find all the details on when he is competing and how to watch at Games.CrossFit.com
PRIMER: EMOM 9
Min 1: Easy Row
Min 2: 8-12 Top Up Burpees
Min 3: 4 Front Squats + 4 Push Press + 4 Thrusters
MOBILITY:
Spiderman
Frog Stretch
STRENGTH:
4 Front Squats On the Every 90s x 5
WOD: Front Burner
20 Front Squats @ 155/105
20 Burpee Box Jumps @ 24/20
20 Push Press @ 155/105
20 Burpee Box Jumps @ 24/20
20 Thrusters @ 155/105
Time Cap: 12 Minutes
DB Version:
20 DB Front Squats @ 50/35
20 Burpee Box Jumps
20 DB Push Press @ 50/35
20 Burpee Box Jumps
20 DB Thrusters @ 50/35
Bulletproof Shoulders:
20 Goblet Squats @ 50/35
20 Top Up Burpees
20 Double DB Box Step Overs @ 50/35
20 Top Up Burpees
20 Goblet Squats
Bodyweight
20 Jumping Squats
20 Burpees
20 Strict HSPU
20 Burpees
20 Kipping HSPU